Cave Strong-quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
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Here’s a quick look at how we got our athletes Cave Strong(er) in 2019
general warm up (15 minutes)
bear crawls x 50 feet
chimp walks x 50 feet
dips x 10 reps
strict pull ups x 10 reps
resistance band pull a parts x 75 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (4 rounds)
one round = keg power press x 5 reps + bear hug keg squat x 5 reps + wheel barrow push x 100 feet
conditioning/accessory work (1 round)
alternating dumbbell rows x 20 reps
weighted side bends x 20 reps
weighted calf raises x 20 reps
resistance band hamstring curls x 20/20 reps
What a great way to kick off the New Year!
Ten grueling tests right after New Years Eve, what more could you ask for?
We will finish 2019 strong and start 2020 even stronger!
Note: If you miss this on Thursday, you get to do it on Friday
general warm up (15 minutes)
medicine ball chest passes x 15 reps
rotation push ups x 20 reps
barbarian split squats x 12/12 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)
one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)
dumbbell side raises x 10 reps
Grinder Kord flys x 15 reps
lateral sledge hammer strikes X 10/10 reps
Actually, this photo was taken about 15 minutes away from the Cave at beautiful Siesta key Beach.
This is a time to reflect on the true meaning of Christmas and to count our many blessings.
We wish the very best for you this Christmas and in the New Year!
general warm up (15 minutes)
weight plate orbits x 20 reps
alternating kettlebell swings x 30 reps
weight plate wood choppers x 10/10 reps
double club front swings x 50 reps
specific warm up (5 minutes)
axle floor press set up and light practice
strength (20 minutes)
axle floor press x 5 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell rows x12/12 reps
JM press x 7 reps
Power Wheel rollouts x 10 reps
wrist roller x 10 reps
One of my long-time mentors, Zach Even-Esh said, “I will not discriminate against anything that will make me stronger.”
We live that very time we train at the Cave!
general warm up (15 minutes)
resistance band vertical pull a parts x 50 reps
resistance band “palms up” pull a parts x 50 reps
Power Wheel hand walks x 100 feet
Pendlay rows x 10 reps
specific warm up (5 minutes)
forward sled pull/stone carry set up and light practice
strength (5 rounds)
one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)
resistance band hamstring curls x 25 reps
Zercher sandbag rear lunges x 20 reps
general warm up (15 minutes)
mountain climbers x 100 reps
dumbbell deadlifts x 15 reps
45 to 90 degree leg lifts x 20 reps
2 hand side swings x 40 reps
specific warm up (5 minutes)
banded split squats set up and light practice
strength (20 minutes)
banded split squats 7/7 reps x 4 sets
conditioning/accessory work (1 round)
weighted calf raises x 20 reps
dead-stop lateral step ups x 10/10 reps
The Cave 